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Amateur Bodybuilder of the Week: Alex Carneiro

Amateur Bodybuilder of the Week: Alex Carneiro! - Pics and info and more!

  • Name: Alex Carneiro
  • E-mail:
  • Age: 23
  • Where: Denver, CO
  • Height: 5'11"
  • Weight: 194 lbs
  • Years Bodybuilding :5
  • Favorite Bodypart: Calves and Triceps
  • Favorite Exercise: Triceps Rope Pressdowns
  • Favorite Supplements: Hydrobuilder, AmiN.O. Energy

How Did You Get Started?

I started training when I was around the age of 17. I was hanging around with my older brother in Brazil during summer break and was incredibly bored. As a way of getting me out of the house and stop playing video games all day my older brother Igor took me to his local gym just for a couple of days. A couple of days what enough to get me hooked into training.

During that summer I met some dedicated individuals whom shared with me how they became so big and shredded. Once I return to Santiago-de Chile (where I currently lived at the time) all my peers were impressed how much I had changed in so little time. As time went by I knew I wanted to get myself more involved in the industry but I had no one to teach me or guide me to the right path.

Fortunately I found which still today I use as a guide for knowledge and resource for myself and my clients to read. By educating myself and reading as much as I could every day it just became clear that the fitness industry was for me and that's where I wanted to belong.

Alex Carneiro
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Alex Carneiro

What Workout Plan Worked Best For You?

In the past 5 years I have changed my training routine several times. I would read others plans to get an idea of what they were doing but I knew that my body was different than others and that I needed to try different things and see what would work the best for my body type. After several attempts I have figured out that this routine works the best for my type of body:

Day 1: Chest/Biceps/Abs



Day 2: Shoulders/Triceps/Abs



Day 3: Legs/Calves
Day 4: Back/Abs



Day 5: Biceps/Triceps



Day 6: AM Cardio Only
Day 7: Off

Alex Carneiro
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Alex Carneiro

What Nutrition Plan Has Worked Best For You?

Nutrition is in my opinion one of the most essential components in any training regimen. If you don't have your nutritional plan made to fit you then it will be hard to achieve your goals.

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Alex Carneiro
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Alex Carneiro

What Supplements Have Given You The Greatest Gains?

Supplements are a very important part of my regimen. For me it's essential to know what I'm putting in my body so I only take the best that is available. I highly trust all of the Optimum Nutrition line of products and don't take anything but them. There are hundreds and hundreds of products out there but I make sure I pick the right ones for me.

Upon Rising & Post Workout:
With Breakfast:
With Breakfast & Before Bed:
Pre Workout, Post Workout, and Before Bed:
Pre Workout:
Post Workout:
Pre & Post Workout:
Team ON Athlete Alex Carneiro

5 Supplements To Grow (03:44)
Alex breaks down the 5 essential supps for any fitness goal.

Why do you love Bodybuilding?

I love fitness and the lifestyle that surrounds it because it's not something everyone can do. You can buy the most expensive car or clothes in the market and the biggest house on the block but you cannot buy dedication, will, passion and character.

These are only some of the things that are needed in order to succeed in this sport. Keeping your head straight and always having a goal in mind is necessary. No matter how others push themselves you and only you know how far you can do and that itself is something worth the experience.

What Motivates You To Follow A Healthy Lifestyle?

The original motivation to follow a healthy lifestyle has always been to live a long life in which I can see myself hitting 80 years of age and still have almost no health problems. We don't think of the future too much but only the present and I know that when I reach my mid 50s and 60s I will be happy to have known I lived a healthy lifestyle which kept me alive and healthy for that long.

The least amount of problems I can have as I age the better. Look at Jack LaLanne; he lived his entire life with no regrets because of his healthy lifestyle. If I can achieve half of what he did then I would be more than happy.

What Made You Want To Achieve Your Goals?

Achieving something that everyone in the past told me was unreachable drives me daily to want to achieve my goals. That was in the past though. Now I have different motivational factors that help me want achieve my goals. Currently I'm working to earn one of the first pro cards in the Men's Physique class. I want that more than I have ever wanted anything in life and all of my training is going towards that one goal.

What Are Your Future Bodybuilding Plans?

I just came back a few weeks ago from Culver City, where I was blessed to earn the title of the first overall champion in California history in the Men's Physique division. After that I won my height class for the first Men's Physique competition here in CO. My current plans are to go to Jr. USAs and earn one of the first Pro Cards being awarded in the Men's Physique sport.

If I don't earn mine then, I will try Jr. Nationals. I will keep hitting most national shows until I can prove to the judges that I can earn that pro card. Meanwhile as that goes by I will keep also shooting with famous magazines in the industry like Muscle & Fitness. The main thing is that I will enjoy the path of anything that comes ahead.

Alex Carneiro
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Alex Carneiro

What One Tip Would You Give Other Bodybuilders?

The most important tip I can give anyone, whether you are getting started or have been training for a while is, be consistent with your nutrition and training. If you are not consistent with anything then it will be hard to achieve your goals, however if you are consistent with eating healthy and training constantly then the sky is the limit.

Use sites like to educate yourself on anything that you might not know. Even if you think you know something, research it on this site because there will always be something new to learn. You can never stop learning.

Who Are Your Favorite Bodybuilders?

Currently I am trying to set the standards for the Men's Physique sport and trying to be the best so that others can say that I am their favorite physique competitor. As far as bodybuilding though (the sport I originally started with and will always follow) I would say I admire the physiques of IFBB Pros Brandon Curry and Eduardo Correa Da Silva.

What Features Do You Use On

95% of them. Like I said, was the first site I ever used to obtain information from and still today I look at it daily to read new material. I'm hoping that starts including some Physique athletes so that they can start sharing their inputs on training and nutrition as well.

Currently my favorite feature is definitely the weight tracking. I wouldn't be able to tell you out of memory how much I weighed 2 years ago but all I have to do is go online and check my BodySpace and I can tell you. I also really like the picture tracking section. I really like that people can track their progress with their pictures.